For a while, I was on the fence about whether or not to purchase a protein powder to supplement my work out routine. I wanted one, but finding a protein powder that was gluten free AND lactose free and didn't have a lot of "junk" in it wasn't an easy task. After a few months of researching brands Whole Foods sold and a few that my friends used, I was still without a protein powder. Laziness overcame me and I gave up on my protein powder hunt. I ate a lot of protein to begin with so it didn't phase me too much. At the start of the summer I changed my fitness and nutrition goals due to wanting to increase my muscle mass, which mean an even higher protein diet. I thought that I could still just get my goal amount naturally. Well, when you're aiming for 100-125 grams per day that task is quite difficult. I began my search again....

A spontaneous trip inside a GNC is where I found what I had been longing for: Isopure Protein Powder. Free of gluten, lactose, and aspartame, I couldn't have asked for a better product. I spent at least a half hour picking the salesperson's brain and texting my very knowledgeable fitness friend about the quality of the protein powder and what set Isopure apart from others. The answer was simple and even in its' name, it was 100% pure whey protein isolate. If that sounds like a bunch of fitness mumbo jumbo to you, read here, but simply stated, it's pure protein without preservatives or additives! Exactly what I like to put into my body!

Note: I have an extremely sensitive stomach, to the point that even a few sips of soda can give me a terrible stomach ache and cause my IBS to flare up. I am often afraid of trying new products for this reason. Isopure Protein Powder has not given me ANY stomach issues what so ever. I have been using this product since June and I have no symptoms or stomach distress after drinking my shakes, so I HIGHLY recommend this product for anyone who is in search of a protein powder but has intestinal issues like me!

Now that I found the powder, the hard part was picking what flavor to buy. It's tough to choose when you're buying three pounds of something that you can't even taste first! My first purchase was the Dutch Chocolate, but after two shakes of chocolate I realized that I just had to have the Vanilla as well so I could alternate the types of shakes I made. SO two days later I was back at GNC buying my second Isopure, here's my flavor reviews:Dutch Chocolate: If you are chocolate lover, then this is the flavor for you. My first smoothie I only used ice and water, but to me it brought me back to my pre lactose intolerant days...it tasted like thick full fat chocolate milk, like the kind you get from a diner when you're little kid. Each sip sent my taste buds into pure bliss. In comparison to the Vanilla, this one is not as sugary sweet. It pairs well with peanut butter, or if you REALLY love chocolate, you can add cocoa powder to it as well!Vanilla: If anyone has ever had Nestle's Very Vanilla Milk (used to be my favorite when I was younger), this tastes exactly like it. If you have no idea what I'm talking about then I'll describe it as a very sweet vanilla flavor. It easily blends well with other ingredients, which is what makes it so versatile in comparison to the chocolate. I've used the Vanilla to pack protein into my green smoothies or to make an "Oatmeal Cookie" protein shake, as well as added it to my vanilla greek yogurt as a dip for fruits and as a base for a peanut butter protein sauce!

Now you are probably wondering, "Wow that sounds great, how much does it cost?" Well, I am not going to lie to you, it is expensive if you don't shop around for a good deal...when I purchased mine, GNC was running a sale on it for around 52 dollars. If you check Isopure's website, there are many other places besides GNC where you can purchase Isopure. Amazon also has it for a lot cheaper than the store price. Originally Isopure is sold for 89.99 in GNC stores, DO NOT BUY FROM GNC UNLESS IT IS ON SALE! Otherwise check websites like Vitaminshop, Bodybuilding, and Amazon. Find the best deal and make the purchase. It seems like a lot of money at once BUT I am a firm believer of "you get what you pay for" especially in instances of putting food or products into your body.

I am more than 100% satisfied with my Isopure purchase, not only the quality of the product but the results it has helped me achieve as well!

Peanut Butter AND Protein - two of my favorite things harmoniously mixed together to create a luscious, creamy, and oh so delicious Peanut Butter Protein Sauce. I wanted an apple after my lunch but knew I needed more protein as well, so I whipped this up real quick to dip my apple into. Totally satisfying and absolutely mouth-watering. If you're a peanut butter addict like me, I recommend you trying this to dip fruit in, pour on top of waffles/pancakes (gluten free of course!), to eat with a spoon straight from the bowl...whatever you want, you won't regret it!

Peanut Butter Protein Sauce - I used VERY LOOSE measurements with this, it was an experiment!1 spoonful of PB2(I do not know if this would work as well with regular peanut butter, it would be VERY thick)1/2 scoop of Isopure Vanilla Protein Powder (Or whatever kind you own!)Water/Greek Yogurt - see notes

1. Put both powders in a small bowl2. Mix in water until desired consistency OR Mix in one to two spoonfuls of greek yogurt

Tips/Notes- I added too much water, typical me being careless in the kitchen, SO I added a spoonful of greek yogurt to thicken it up a bit more!- Using greek yogurt and NO water will give you a super thick spread, which would be just as yummy!- Change the protein powder flavor you use to switch up the peanut butter sauce flavor, I may try it next time with my Isopure Dutch Chocolate!

For anyone who knows me personally, it is no secret that I have a very difficult time when it comes to making decisions. This being said, the idea of trying decide what to eat and what will keep me full until my next meal can give me unnecessary stress. A while back I heard a tip from Doctor Oz that suggested eating the same thing for breakfast and lunch everyday. His belief is that minimized food choices promote weight loss. Well, I personally am not trying to lose ANY weight, but I took his tip and adjusted it to meet my lifestyle needs. Having a consistent go to lunch eliminates unnecessary stress from my life AND it prevents me from just mindlessly stuffing my face while I think about what I want to eat.

I'm here to help YOU simplify your lunch, so when you're packing it for work, school, or even at home, you have a healthy and satisfying choice that will help power you through your day!

Remember that everyone's dietary needs/restrictions are different, so this is just a loose guideline to follow. Eat what works best for you, and get creative with it!

Pick your protein base! Protein is what helps keep you feel full and satisfied longer! This is what you will keep consistent through out all your lunches. -98% fat free, low sodium chicken breast cold cut is my go to, it's quick and easy and involves NO cooking on my part, cooking for dinner is enough work for me!- lean meats : grilled chicken, salmon, ground turkey etc. if you have the time to cook and prepare- for my vegetarians/vegans: tofu or beans!- eggs: fried, hard boiled, scrambled!

Get crafty with whatever ingredients you have on hand to "spice up" your protein base- Make a sandwich or a wrap - switch up the toppings you use daily to make it different!- Make a breadless sandwich - alternate with different breadless options !- Make a salad - Toss together your protein with some fresh veggies- Eat your protein by itself- Add spices/dressing of your choice, a different one for each day of the week

Make it colorful The more color, the better! Vary up your lunch by opting for different fruits and veggies through out the week. Mushroom Monday, Tomato Tuesday, Watermelon Wednesday, you get the picture. Even alternating between two types, for me that is usually an apple or an orange during the week helps keep things different!

Starch vs. No starch Everyone's bodies are different, in order to stay full and satisfied some people need a starch while others don't. Sometimes I need to have a starch with my lunch, other times I don't. Depends on my activity level for the day, when I plan on working out, etc. Whatever the case, keep the same premise for your protein base and pick a starch base, remember, the less thinking the better! If you like quinoa or brown rice, make a big batch of it on Sundays and then use it through out the week for your lunch. If you're making a sandwich or wrap, use that as your starch, just select a healthy option (which means no white!) Sweet potato is also another starch, but I prefer to save those for bad boys my dinner!

See! Eating the same type of thing for lunch every day doesn't have to be boring! Pick a protein base that works for you and get creative in the kitchen with ingredients you have on hand :]

Who says you need a gym to get in a great workout? All you need is some good jams and some body weight exercises and you're good to go for a sweat session! I visited my mom and dad for two weeks recently and was still able to get in some killer workouts without having to pay for an overpriced two week membership. So whether your reason is no membership or you simply don't feel like leaving your house (which often times can be a deterrent to working out for myself and I know many others) try an at home routine. The best thing? In the privacy of your own home you can try out new moves or exercises without feeling silly if you mess up. And another added bonus is the fact that you can blast your music as loud as you want, workout wearing whatever you want, and even dance a little!

Not going to the gym means no machines for cardio, but don't worry you can still get your cardio fix in sans equipment! My favorite type of cardio is actually body weight cardio! The premise is that you are using your own body as a cardio machine. I typically pick 5-6 exercises and do them for 30 seconds to 1 minute all in a row, take a BRIEF (less than one minute) rest and repeat for a twenty minute segment. If I am using weights or doing squats, push ups, planks, or another strength training exercise as well, then I will do a five minute set, do my reps, then another cardio set. I alternate between strength training exercises with cardio bursts to keep my heart rate up, that is the main goal, I don't always follow a routine or repeat the same cardio exercises, variety is a wonderful thing. Just keep your heart rate up and keep moving! The secret to this type of workout's effectiveness is by not resting for extended periods of time, just enough to catch your breath and push on!

Amber's Go-To Cardio Body Weight Exercises Jumping JacksMock Jump Rope (pretending to use a jumprope)High KneesWide High Knees (Right arm towards left leg)Butt KicksMountain ClimbersMummy Kicks - for those of you not familiar with insanity, watch thisBurpees - if I'm trying to be extra intense

CHECK OUT this Greatist article which gives a bunch of options for cardio body weight exercises!Don't like any on the list, do a little more research or make up your own! I also love to do my own series of punches and kicks as my own 'kickboxing' routine to music to keep my heart rate up! You just want to have proper form and intense movements when completing any exercise!

Body Weight Exercises work your muscles without the need for weights or machines. This is what makes them the perfect addition to your at home routine!

Amber's Go-To Body Weight ExercisesSquats - all varieties, check my post here to read about my specific squats and how to photosDonkey Kick - see squat post for explanationFire Hydrant - see squat post for explanationPush Ups - diamond and regular stanceChair Tricep Dips - I actually do them with my legs extended, unlike this pictureBicep Curls (I have weights at home, but you can use canned goods, just do a lot more reps!)Hand Stand holds (I am just beginning this and need a wall for security purposes)

CHECK OUT this other Greatist Article for other body weight exercises and explanations for each!

Looking for a LONGER list? That includes body weight exercises to get your heart rate going AND strength train? CHECK OUT: 101 Bodyweight Exercises,an awesomely comprehensive and informative postby my friend Will, over at Travel Strong. The exercises are divided into body part categories and plyometrics, along with an explanation and video for each!

Check out the articles, mix and match and try out what works best for you!Not a believer yet? Check out below how sweaty I got, my shirt was originally light gray! The Polar Watch doesn't lie either, based on that data, looks like a great workout to me that DIDN'T use a gym! I did go for a short run to enjoy some sunshine in addition to my body weight cardio and body weight exercises during this workout, hence the higher calorie burn and duration! What are you waiting for?Get off your butt, turn on some beats, and get sweating with body weight cardio & exercises!

Sometimes the hardest part about working out is not the actual exercises but getting past the mentality of wanting to give up, that you can't keep pushing on any further. When you're so hot and tired and all you want to do is stop, try this trick:blow on your hands or grab your cold water bottle. I read about this tip in a fitness magazine a few months ago, and it's something I do quite often. Crazy as it sounds, it actually works! Studies show that cold hands enable you to work out for longer periods of time.

I couldn't find the original article I read, but I did find an article to support my advice for those of you who wanted to check this tip out a bit further. The original study was conducted by Stacy Sims, an exercise physiologist at the Stanford University School of Medicine. So clearly, she knows what she's talking about! Or at least seems like a credible source.